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PT: Nutrition Exam 1 > Macronutrients > Flashcards

Macronutrients Flashcards

(83 cards)

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1
Q

Energy

A

capacity of a physical system to do work

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2
Q

energy in kilocalories and joules

A

kilocalories: 1 kg of H2O, 1 C
Joule: 1kg of a substance, 1 meter using a force of 1 newton (1kcal = 4.184 KJ)

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3
Q

Energy content of carbohydrate

A

4 kcal

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4
Q

Energy content of protein

A

4 kcal

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5
Q

Energy of lipid

A

9 kcal

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6
Q

Energy of alcohol

A

7 kcal

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7
Q

What are the macronutrients?

A

carbs
fat
protein

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8
Q

What are the main components of energy expenditure?

A

REE (resting energy expenditure)
TEF (thermic effect of food)
AEE (activity related energy expenditure)

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9
Q

Resting energy expenditure

A

accounts for more than 50-70% of total energy expenditure

- related to lean body mass

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10
Q

Thermic effect of food

A

accounts for about 10% of total energy expenditure

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11
Q

Activity related energy expenditure

A

represents 15-30% of total daily energy expenditure

- dependent on physical activity

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12
Q

What factors should be considered when determining energy needs?

A
  • age
  • activity
  • gender
  • body size/composition
  • climate
  • pregnancy/lactation
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13
Q

How do you measure resting metabolic rate?

A

indirect calorimetry or use formula

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14
Q

What is RMR influenced by?

A 
lean body mass
growth
fever
disease
cold
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15
Q

What nutrition concerns should you be aware when selecting food for a diabetic?

A

carbohydrate intake amounts

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16
Q

What nutrition concerns should you be aware when selecting food for a vegetarian?

A

Adequate protein intake (and Vitamin B12)

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17
Q

What are the 3 monosaccharide simple sugars?

A

glucose
fructose
galactose

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18
Q

Sucrose contains which 2 simple sugars?

A

glucose, fructose

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19
Q

Lactose contains which 2 simple sugars?

A

glucose, galactose

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20
Q

Maltose contains which 2 simple sugars

A

glucose AND glucose

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21
Q

Where does carbohydrate digestion begin?

A

in mouth (enzymes)

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22
Q

The majority of carbohydrate absorption occurs in the _____?

A

jejunum

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23
Q

Roughly how much carbohydrate reserve is stored in the body? And where is it located?

A

1/2 day supply

in liver and muscle

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24
Q

What is the most readily available source of dietary energy?

A

carbohydrate

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25
Carbohydrate function
- protein sparing (prevents use of proteins for energy) - anti-ketogenic - energy
26
RDI of carbohydrates
45-65% total caloric intake
27
Insoluble fiber
- doesn't dissolve in body | - adds bulk and softness to stool
28
Soluble fiber
- dissolves in body into gummy/viscous substance | - binds to fatty substances and promotes their secretion as waste
29
Which fiber helps to lower blood cholesterol levels?
soluble
30
Group of fibers in insoluble fibers
cellulose hemicellulose lignin found in plant walls
31
Group of fibers in soluble fibers
gums mucilages pectins
32
Insoluble fiber food sources
Bran cereal celery apple skin
33
Soluble fiber food sources
Oat bran cereal or oatmeal banana pear
34
RDI for fiber to increase health benefits
19 - 38g/day
35
What is important about increasing fiber?
- increase slowly! - about 5g every week to goal - Match with adequate water
36
Side effects of high fiber diet
- too much too quickly: bloating, constipation
37
Common food sources of fiber
fruits, veggies, whole grains
38
How many grams of carbohydrates should be consumed to avoid using protein as energy? What is it called?
min 130g/day | protein sparing
39
Complete proteins
all the AA in body needed to digest | - meat, poultry, fish, eggs, milk, cheese, soy
40
incomplete proteins
Missing 1 or more AA to digest | - legumes, seeds, nuts, grain, veggies
41
Where does protein digestion begin?
in stomach
42
T/F essential proteins are made in the body
False; essential come from food and NOT synthesized in body Non-essential proteins are synthesized in body
43
Why is protein an important nutrient to consume?
supplies AA for growth and maintenance of body tissues
44
What is the element that is the main component of proteins?
Nitrogen
45
Where are most AA absorbed?
duodenum
46
RDI of proteins
10-35% of total caloric intake
47
What is the most abundant form of lipids?
FA phospholipids
48
Saturated FA
- single C=C - line up well - solid at RT - have all the H they can hold - meat, poultry, butter, whole milk fat, palm oil
49
Unsaturated FA
- one or more double bonds - don't line up well - liquid at RT
50
What are the essential FA?
- linoleic acid (Omega 6) | - linolenic acid (Omega 3)
51
Purpose of essential FA
- precursors of hormone like compounds - components of nerve tissue and the retina - body cannot manufacture all or enough - absence results in disease
52
Where does lipid digestion start?
mouth (enzymes)
53
What are the functions of fat within the body?
- energy - thermal insulation - vital organ protection - nerve impulse transmission (myelin) - tissue structure - cell metabolism - essential precursor for all steroid hormones - carries fat soluble vitamines - enhances food flavor and texture
54
RDI of lipids
20-35% of total calories
55
Monounsaturated lipids
- FA missing one 1 H pair - liquid at RT - canola, olive, peanut oils
56
Polyunsaturated lipids
- FA missing 2 H pairs - liquid at RT - corn, safflower, soybean, sunflower oils
57
Omega 3 FA food sources
``` seafood almonds walnuts flaxseeds soybeans canola and olive oil ```
58
Omega 6 FA food sources
``` safflower grapeseed sunflower poppyseed palm oil ```
59
For healthy weight loss, how should many calories do you need to reduce?
start with 500 calorie reduction
60
RDI for macronutrients
CHO: 45-60% Fats: 20-35% Protein: 10-35%
61
What nutrition concerns should you be aware when selecting food for someone with heart disease?
- avoid saturated fat intake - choose lean meats and dairy options - increase Omega 3 intake - increase fiber
62
Importance of water
- regulates body processes - carries nutrients and other body chemicals to cells - carries waste products away - help regulate BT
63
Total body water of body weight, intracellular fluid and extracellular fluid
60% body weight 2/3 intracellular fluid 1/3 extracellular fluid
64
What is the average amount of water an adult loses a day?
10 cups daily
65
Volume depletion of water
un-replaced losses from prolonged sweating, vomiting, diarrhea, burn injury
66
Volume excess of water
diseases like kidney or heart failure prevent normal excretion of Na and H2O
67
Daily requirement of water
8-12 cups daily
68
What's the best indicator on water deficiency?
color of urine
69
RDI of sodium
1000mg - 1500mg/day
70
Food sources of sodium
processed foods smoked meats condiments table salt
71
RDI of potassium
3000mg - 4700 mg/day
72
Food sources of potassium
veggies, fruits | salt substitute
73
What is sodium regulated by?
ADH
74
What is potassium regulated by?
aldosterone
75
Potassium deficiency
hypokalemia (muscle weakness, cardiac, respiratory)
76
Potassium excess
hyperkalemia (fibrillation and death)
77
What is chloride regulated by?
aldosterone
78
RDI of chloride
1500mg - 2300mg/day
79
Food sources of chloride
salt and salty foods
80
Benefits of Omega 3 intake
decrease CVD, inflammatory reactions and tumor growth
81
Benefits of Omega 6 intake
structural component of membrane lipids, involved with cell signaling and require for normal skin function
82
Which FA increases HDL?
monosaturated
83
Which FA are "heart neutral"?
polyunsaturated

PT: Nutrition Exam 1 (12 decks)

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